Recent blog topics at

Innnhaaaallle and Exhaaaaale
What I See in Final Relaxation
Book: You Are Here
The Importance of Inclusivity

So all this past week, I encouraged yoga practitioners to do some homework: during the rush and sparkle of the holiday season, create a 10-minute break each day to breathe and reflect.

Too often, this time of year presents a real time crunch. We want to do it all! And we should be engaged and joyful as much as possible.

We also need to recharge. A simple 10-minute commitment to stillness is just enough to calm, soothe, and revitalize.
Movement Happenings!
So many events are back indoors now that weather is colder. But there are still many great options to expand your practice.

Yoga Under the Stars at the Science Center of Iowa will have one more class in November--Monday, November 26th--then take a holiday break, then resume each Monday in January and beyond. It's an hour-long class for a nominal fee. Always a cool experience with a variety of great teachers (ahem. :D ) Registration is required. Learn more.

The next Yoga in the Garden session at the Des Moines Botanical Center is Wednesday, November 28th at 5:30 p.m. It will take a break in December, and return at the end of January. Always best to register and pay for this class in advance, as walk-in availability is limited. Go to the event page for more information and cost.

The Yoga + Gallery Dialogue event at the Des Moines Museum of Art usually happens quarterly, but it's best to check the event schedule online to confirm. An hour of yoga followed by a short guided tour of the most recent exhibit. Since this event only has room for 50 people, register early to secure a spot! The next session is Saturday, December 8th at 8:45 a.m.

Conversations With My Body and Savasanahhhhh are a multi-dimensional workshops led by my dear friend and yoga buddy Robin Bourjailly on Saturday, December 15th from 1:00 p.m. to 5:00 p.m. Two different interactive workshops are available, or you can combine them for a wonderful afternoon mini-retreat! Registration and payment must be completed by December 10th--click this link for more details.

Yogi Chat and Walk returns in the new year with a skywalk event or two!

Meditation Happenings!
Meditation Around Town continues at various locations around the city, courtesy of the wonderful Dennis Kelly. Each monthly session features a different leader. Always fun and interesting!

-On Thursday, December 20th, Ofelia Mohr will lead a session at the Urbandale Senior Center, 7305 Aurora Ave. in Urbandale. Chairs are available. 

All sessions start at 6:00 p.m. and last for one hour. Always free! Learn more here. Dennis is busy making the schedule and finding locations for the 2019 season, so when I know more, you will, too! P.S. I'm leading a session in February 2019, FYI. :)

And consider experiencing a gong bath as meditation! Deb Jennings and Sounds for the Soul offers a number of sound therapy happenings each month. For information about location, cost, days, full moon/new moon events this winter, and chances to learn how to play gong, check out Deb's site.

The Winter Spirit Seekers Fair is Saturday, December 1st from 10:00 a.m. to 5:00 p.m. at Unity Center, 414 31st St. in Des Moines. Vendors, workshops, and individual sessions specializing in mind, body, and spirit. Free admission. Learn more.

My New Book!!!
On December 31st, 2016, yoga students and I spent the better part of that morning writing goals on the wall and setting intentions. We used colored pens and GIANT Post-It notes to make our visions come to life! It was a wonderful time. My aspirations included finishing a book-in-progress. And almost exactly two years later, one moment of a single day: essays is ready!

Here's what the publisher, humanivity, has to say: 

In this collaborative collection of essays and photography, Tracey L. Kelley and Lynne A. Kasey use their innovative aesthetics to explore pivotal moments, allowing for quiet observation and thoughtful awareness. This shared artistry creates space for reflection on the meaning of intimacy, and how the interplay of connection and vulnerability expands our capacity to mindfully engage with the world around us.

Each chapter's end allows a reader to pause, using Kasey's stunning imagery to delve deeper into a feeling, memory, or consideration motivated by Kelley's insightful attention to consciousness. one moment also has an interactive component for workshops and reading groups, furthering the intent of soulful discussion and introspection displayed in the book.

This limited edition hardbound is an art book worthy of placement among your other favorite coffee table selections or given as a thoughtful gift.

It'll be ready for pre-order on Monday, November 26th through <<---when this site goes live. Orders will be shipped beginning December 11th!

So if you're looking for a combination of engaging reading and beautiful artwork for yourself or someone you love, please return to the site next week for more information, or visit the TKY Facebook page. And thank you for your support!

Private Sessions
If you're ready to enhance your yogic experiences, consider a private session or two! I meet with clients in their homes or at the Des Moines Public Library Central Campus to create a more custom experience to address specific goals, continue recovery from an injury, or provide in-depth instruction outside of class. Personalized sequences are developed so you can follow a path of your design.

If you or someone you know desires this type of personal attention, please reach out for more information.

Missed a Newsletter or Just Want to Learn More? Here's a Link!
This archive is so people who asked for tips provided in previous TKY newsletters can find them! Thank you for your interest! You can find a helpful list by following this link.

Reminder for Des Moines Public Schools Teachers and Employees!
So glad to have both locations and days active and humming! This is just a reminder that if you're not getting emails from Tracey Kelley Yoga to learn about class schedules, times, and other important information, make sure to check your "Junk" folder, then approve "Never Block Sender" and "Never Block Domain Name." I believe you can also put my email address on an approved list in your Outlook. Please remember: while I don't communicate through email more than once or twice a month, it's the only way I notify participants of upcoming classes,or session changes due to inclement weather or illness. Thank you!

Ready for a Personal Consultation?
Hey hey, wonderful corporate yogis! If we have yet to do your personal consultation (especially if you just signed on with a program in the last couple of months), please reach out with your best times and days and we'll schedule one for you!

Isn't this adorable? It's a real cutting board from Yummi Yogis!

Best Fuel for Your Best Self

So recently I watched a funny news story about a man who loved cereal so much, he experimented with eating it for 21 days straight.

For every meal.

While he loved the diversity of enjoying so many tasty options, he also noticed big changes. He was more lethargic, had trouble concentrating, either slept too much or not enough, and just didn't have the same attitude about work and leisure activities.

The main culprits? Excessive amounts of sugar and simple carbohydrates.

Now, I'm not a nutritionist, nor do I play one in the yoga studio. But because of the way I have to manage my health while dealing with autoimmune conditions, and the expert referrals I need for students, I continue to learn a great deal about aspects of nutrition and what fuel best powers our bodies and minds.

This is the time of year when many of us really indulge. Whether it's family favorite baked goods or a few more tipples at holiday parties, we choose to enjoy life rather than count every little morsel we take in. And there's nothing wrong with this.

What yoga teaches us about diet--specifically, the type of food we consume and the way we do it--is better awareness. The more we practice, the easier it is to pay attention to real signals of hunger vs. eating unconsciously. Our practice informs us about differences between enjoying celebrations involving food vs. ignoring our emotions with mindless eating. Yoga helps us make better choices about what makes us feel healthy vs. losing time and energy with what makes us unhealthy.

It's not necessary to be vegan or vegetarian to practice yoga. You don't have to be a certain size or shape to practice yoga. What you do need is to determine the best eating plan that helps you stay healthy in mind and body, have energy, reduce cravings, and sleep well.
For everyone, that's a whole foods diet: lean proteins, plenty of leafy greens and other non-starchy vegetables, a few fruits, moderate but appropriate fats, and complex carbohydrates that provide ample energy. This diet is low in excess sugar, processed foods, caffeine, and simple white carbohydrates, which mostly convert to sugar.

The University of California San Francisco's SugarScience program reports the proper daily amount of sugar is 6 tsps., or 25g, for women; and 9 tsps., or 38g, for men. But most of us have 19.5 tsps. of sugar each day! That's an additional 66 pounds of added sugar a year! And even supposedly healthy foods can be a problem. SugarScience indicates one leading brand of yogurt contains 7 tsps., or 29 grams, of sugar per serving. And just like that, women are over their limits--with one food item!
If you read the labels of everything from salad dressing and yogurt to sliced bread and energy bars, you might be shocked to see just how much added sugar they have. The SugarScience site provides a helpful guide to finding hidden sugars in foods.

This time of year, we also often indulge because we plan on going on a diet or following some other healthy eating resolution after the holidays. Remember: it takes approximately 21 days to form a new habit. Immediately cutting out the "bad stuff" on January 1st often has negative consequences as your body and brain withdrawal from all the excess.

Instead, focus on one thing at a time if that's your goal. For example, gradually reduce your sugar and simple carbs and add more vegetables for the entire month of January and see how you feel. Then in February, add to this plan with another healthy choice, and so on. You might be surprised at the results.


At this time of year, and always, I'm thankful for your shining presence in our classes, the joy and consideration you share, and the opportunity to continue to grow with you! May you enjoy the magic, fellowship, and blessings found in the soft settled moments.





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